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CrossFit Bolton
WODS & News

Thursday 171019

A.
Complete the strength portion from Tuesday or Wednesday if you missed it…

Or…

Three rounds, not for time, of:
15′ Rope Climb, 1-3 ascents
Rest 60 seconds
Good Morning, 10 reps
Rest 60 seconds
L-sit, 20 seconds
Rest 60 seconds

B.
Complete the conditioning portion from Wednesday if you missed it…

Or…

Ten rounds of:
Row 300m at 2000m PR pace
Rest 30 seconds

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)

No Comments

Wednesday 171018

A.
Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Push Jerk, 1-2 reps at 75%
Minute 2 – Hollow Hold, 30 seconds

B.
Seven rounds for time of:
135/95 pound Hang Power Clean, 9 reps
135/95 pound Front Squat, 7 reps
135/95 pound Push Jerk, 5 reps

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)

No Comments

Tuesday 171017

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat, 4 reps @ 85%

B.
Complete as many rounds as possible in 5 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Rest 1 minute, then…

Complete as many rounds as possible in 4 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Rest 1 minute, then…

Complete as many rounds as possible in 3 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

C.
Two sets of:
L-sit, 30 seconds

No Comments

Monday 171016

A.
Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Deadlift, 4 reps at 80-85%
Minute 2 – Handstand Hold, 45 seconds

B.
Every minute on the minute for 21 minutes:
Minute 1: 30 Double Unders
Minute 2: 32/24kg Kettlebell Swing, 20 reps
Minute 3: 10 Toes-to-bar

C.
Two rounds, not for time, of:
Dumbbell Row, 6-8 reps
Weighted Plank, 45 seconds

No Comments

Sunday 171015

A.
Rest Day

Or…

Come in and complete a training session that you missed on Friday or Saturday.

Or…

Row or AirDyne for 25 to 40 minutes at approximately 70% effort.

B.
Book a treatment with one of our licensed therapists here. We offer chiropractic, ART, acupuncture, massage therapy, athletic therapy and physiotherapy.

C.
Need extra help? Book a personal training session or goal setting session here.

D.
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. Need help with your nutrition? See our nutrition packages here.

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